12
FEB
2018

180212

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comment : 0


CrossFit Boiler Room – CrossFit

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Warm-up

Burgener Warm-up (No Measure)

BURGENER WARM-UP:

1. Down and “Finish”

2. Elbows High and Outside

3. Muscle Snatch

4. Snatch Lands at 2″, 4″, 6″

5. Snatch Drops

SKILL TRANSFER EXERCISES:

1. Snatch Push Press

2. Overhead Squat

3. Heaving Snatch Balance

4. Snatch Balance without a dip

5. Snatch Balance with a dip

Metcon

Metcon (Time)

For Time

21-15-9

Power Snatch (115/75)

Box Jump (24/20)

Skill/Strength Work

1:00 Pull Up Challenge

20 second up

20 second chin over the bar hold

20 second decent

***if you don’t have strict, try it with a band and go as slowly as possible***

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